Are you tired of endlessly searching for the perfect triceps exercises to sculpt those killer arms?
Well, we’ve got the ultimate triceps workout solution for you.
In this blog post, we’re about to discuss compound triceps exercises – the secret sauce to achieving those toned and powerful arms you’ve always dreamed of.
We get it; time is precious, and you want workouts that deliver maximum results in minimal time.
Compound triceps exercises are here to save the day.
These exercises target your triceps and engage multiple muscle groups, giving you a bang for your buck.
Let’s try them out:
Best At Home Compound Triceps Exercises
Listed below are the best compound triceps workouts that are sure to become your new favorite:
1. Parallel Bar Dips
Parallel bar dips are an exceptional triceps compound exercise that targets the triceps and engages the chest and shoulders.
By consistently performing this exercise, individuals can effectively increase triceps strength and size while also improving overall upper body strength.
It’s particularly beneficial for enhancing the definition and tone of the triceps muscles.
Setup:
- Find a set of parallel bars or dip bars.
- Stand between the bars, facing forward.
- Grip the bars with your palms facing down and your arms fully extended.
Execution:
- Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below.
- Keep your torso upright and your chest up.
- Push yourself back up to the starting position by straightening your arms.
Tips:
- Keep your shoulders down and back to avoid unnecessary stress on them.
- To increase difficulty, you can add weight using a dipping belt or hold a dumbbell between your feet.
2. Diamond Push-Ups
Diamond push-ups are a versatile no-equipment compound triceps exercise that isolates the triceps muscles.
This exercise can be an excellent addition to a home or gym workout routine for those looking to sculpt and strengthen their triceps without the need for equipment.
It’s a valuable exercise for enhancing muscular endurance and promoting well-defined triceps.
Setup:
- Start in a standard push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to heels.
Execution:
- Lower your body by bending your elbows while keeping them close to your sides.
- Lower yourself until your chest is just above the diamond formed by your hands.
- Push yourself back up to the starting position.
Tips:
- Keep your core engaged and maintain a straight line from head to heels throughout the exercise.
- If standard diamond push-ups are too challenging, you can start with your knees on the ground and gradually progress to full push-ups.
3. Close-Grip Bench Press
The close-grip bench press is a classic strength training exercise that focuses on the triceps, making it an indispensable addition to any chest and triceps workout.
By using a narrower grip on the barbell, individuals can place greater emphasis on the triceps while still engaging the chest and shoulders.
This exercise is particularly advantageous for building raw triceps strength and supporting overall upper-body development.
Setup:
- Lie on a flat bench with your back, shoulders, and hips firmly on the bench.
- Grip the barbell with your hands closer than shoulder-width apart, palms facing forward.
- Lift the barbell off the rack and position it over your chest with your arms fully extended.
Execution:
- Lower the barbell by bending your elbows while keeping them close to your body.
- Lower the barbell until it touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
Tips:
- Maintain a tight grip on the barbell and keep your wrists straight.
- Use a spotter when lifting heavy weights to ensure safety.
4. Dumbbell Tate Press
The Tate press is a highly targeted compound triceps exercise with dumbbells that isolate the triceps brachii.
This movement allows individuals to focus on the full extension of the triceps while minimizing involvement from other muscle groups.
As a result, it is effective in sculpting well-rounded, strong triceps and can be instrumental in achieving a balanced upper body appearance.
Setup:
- Lie on a flat bench with a dumbbell in each hand.
- Extend your arms over your chest, palms facing each other.
Execution:
- Bend your elbows and lower the dumbbells to the sides of your chest.
- Keep your elbows bent and close to your sides throughout the movement.
- Extend your arms, pushing the dumbbells back up to the starting position.
Tips:
- Maintain control throughout the exercise and avoid swinging the weights.
- Start with a light weight to ensure proper form before increasing resistance.
5. Elevated Pike Push-Up
The elevated pike push-up is an effective bodyweight exercise that primarily challenges the triceps, shoulders, and upper chest.
By incorporating this exercise into their routine, individuals can enhance triceps endurance and develop shoulder strength.
Moreover, it improves core stability and balance, making it a valuable addition to any calisthenics or bodyweight training regimen.
Setup:
- Assume a push-up position with your feet elevated on a stable surface, such as a bench or step.
- Walk your hands closer to your feet, forming a pike position with your hips raised.
Execution:
- Lower your body by bending your elbows.
- Lower yourself until your head is just above the ground or floor.
- Push yourself back up to the starting position.
Tips:
- Maintain a strong core and engage your glutes to keep your body in a straight line.
- If the exercise is too challenging, you can perform it with your feet on the ground instead of elevated.
Final Words
No more wasting time with endless sets of isolation exercises when you can get more done with fewer moves.
Compound triceps exercises save you time and deliver better overall results by engaging multiple muscle groups simultaneously.
